Red Light, Green Light, Eat Right! Red Light, Green Light, Eat Right! Childhood obesity is rising rapidly!

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1 Red Light, Green Light, Eat Right! Childhood obesity is rising rapidly! 20.00% 18.00% 16.00% 14.00% 12.00% 10.00% 8.00% 6.00% 4.00% 2.00% 0.00% Prevalence of Obesity Age Prevalence of Obesity Age Obesity is also on the rise in school-age children. Even the youngest children are not spared. Prevalence of Obesity Age 6-11 Prevalence of Obesity Age % 18% 16% 14% 12% 10% 8% 6% 4% 2% 0% Prevalence of Obesity Age % 14% 12% 10% 8% 6% 4% 2% 0% Prevalence of Obesity Age /3 OF KIDS ARE TOO HEAVY! Do obese children become obese adults? 1 OUT OF EVERY 3 CHILDREN IS OVERWEIGHT AND AT RISK FOR MEDICAL COMPLICATIONS DUE TO THEIR WEIGHT! Yes! 75% of overweight kids age become obese adults. 50% of overweight kids age 6-11 become obese adults. If a child is overweight before age 8, he/she is more likely to be severely obese as an adult. Joanna Dolgoff MD PC

2 Why is obesity so dangerous? Medical Risks of Obesity No previous U.S. generation has raised children more likely to have a shorter life span than its parents. Obesity will soon overtake smoking as the nation s leading cause of preventable death. Childhood obesity may shorten one s life span, even if that person is not obese as an adult. Coronary Artery Disease Congestive Heart Failure Type II Diabetes Mellitus High Blood Pressure High Cholesterol Stroke Liver Disease Gall Bladder Disease Osteoarthritis Musculoskeletal Disease Asthma Sleep Apnea Infertility in Women Depression Psychiatric Illnesses Many Types of Cancer Harvard Study of Boys Age Obese boys were twice as likely to die from heart disease Obesity that starts in childhood or adolescence causes greater risk of early death Abnormal changes in the hearts of overweight children seen at age 5 No More Adult Onset Diabetes Children diagnosed with Type II Diabetes increased ten-fold between 1982 and More than one third of all childhood diabetes is now Type II. Overweight is the strongest risk factor for Type II Diabetes. Children with Type II Diabetes may have a heart attack in their 30s or 40s. Joanna Dolgoff MD PC

3 90% 80% 70% 60% 50% 40% 30% 20% 10% 0% Both parents normal weight Genetics Risk of child becoming overweight One parent overweight Both parents overweight Risk of child becoming overweight We re Eating More Calories How many calories does a child need? Age (Years) Recommended Daily Caloric Intake Age 4-6 1,600 Age ,900 Age (Girls) 2,000 Age (Boys) 2,400 Age (Girls) 2,100 Age (Boys) 2,900 0 Women Men What is a normal serving size? GRAINS (6-11/day) AGE 1-3 AGE 4 6 AGE 7-10 Breads ½ slice ½ slice 1 slice Rice, Pasta ¼ cup 1/3 cup ½ cup Dry Cereal 1/3 cup ½ cup ¾ cup 1 cup Crackers 2-3 crackers 3-4 crackers 4-5 crackers Carbs vs. Fat Does it Matter? Studies show that eating lots of fat causes higher levels of body fat than eating lots of carbs. PROTEIN (2-3/day) AGE 1 3 AGE 4 6 AGE 7 10 Meat, Fish, Poultry 1 ounce 1 ounce 2 3 ounces Beans ¼ cup 1/3 cup ½ cup Eggs ½ egg 1 egg 1 2 eggs Low carb diets are NOT safe for children. Joanna Dolgoff MD PC

4 Fast Food Teens eat about 1,650 calories when they eat fast food for lunch. Children eat about 187 extra calories when they eat fast food. Supersize Me? At age 3 years, children eat the same amount regardless of serving size. By age 5 years, children eat more when given larger portions. 187 cal per day x 365 days = 17 pounds of fat! When portion size increases, both bite size and number of bites increase. Juice is not healthy! Juice Soda A 12 ounce can of soda contains the equivalent of 10 teaspoons of sugar Juice ingestion is associated with increased body weight. Each additional serving of soda increases a child s odds of obesity by 60%. Chubby child Overweight child Obese child The inactivity process Teased Not picked in gym class Mild knee and ankle pain when running Less time moving More time watching TV More time eating Avoid sports altogether More video games and TV Joanna Dolgoff MD PC

5 TV time correlates with obesity A child s weight increases with the number of hours he/she watches TV. TV in the bedroom is an especially strong risk factor for obesity. What can a parent do? Limit TV and computer time! Fewer than 2 hours a day! Consider a TV allowance meter Brainstorm ideas for replacement activities Don t allow your child to eat in front of the TV Do not put a TV in your child s bedroom Monitor your child s TV use! Who s making dinner? Families don t always eat together Meals are often fast foods or frozen foods Children often make their own meals Children often eat alone Intervene!!! What can a parent do? Don t ignore the problem!!! Obesity treatment DECREASES the risk of eating disorders!!! Don t do it alone- seek medical help!!! Why should I call a doctor? Medically unsupervised diets are not safe for children. Growth may be delayed if child is not closely monitored. Children have different nutritional and caloric needs at each stage of development. Do-it-yourself weight loss plans don t work well for children. Joanna Dolgoff MD PC

6 It is crucial to act immediately Children lose weight and sustain weight loss more easily before puberty begins. Hormonal changes of puberty make weight loss more difficult. Puberty is associated with changes in the brain areas that control appetite. Weight set point determined at puberty General Guidelines Restructure home environment Family mealtimes Model healthy behaviors Positive reinforcement Open communication Avoid force Offer only healthy options! Your child controls when he eats You control what he eats You are not the food police Do not force foods Do not forbid foods Do not use foods as bribes Do not provoke conflict Do not scold Do not criticize 3 Squares a Day Turn off TV Clear away toys and books Encourage conversation Start with soup or salad Watch serving sizes and decrease plate size Serve vegetables Let children help cook Eat slowly Tips For Packing a Healthy Lunch: A WHEAT + A MEAT + A TREAT (and a fruit or a vegetable!) Joanna Dolgoff MD PC

7 Tips For Healthy Dining Out 1. Read the menu carefully. 2. Don t be afraid to special order. 3. Skip the kids menu. 4. Watch portion sizes! 5. Don t drink your calories. 6. Eat slowly and enjoy each bite. Snacking is Healthy! Eating a small amount of food every three or four hours keeps your blood sugar stable and prevents cravings. Be sure to include two snacks per day inbetween meals. A 3 pm snack will help ward off pre-dinner exhaustion. Tips For Healthy Snacking On-The-Go Invest in a thermal lunch box where food can be kept warm or chilled. Plan and pack your snacks the night before. Portion size your snacks in small baggies or air-tight containers. Don t forget to throw in a bottle of water. In the morning, simply grab your lunch box and start your day! Red Light, Green Light, Eat Right: General Overview Eat 3 Meals and 2 Snacks Each Day. Stay Within Your Allotted Colors For Each Meal and Snack. 2 Red Light Foods Each Week. Fruits, Vegetables, and Fat-Free Cheese are Free Fuel. Road Rule #1: Mind The Traffic Lights Red Light Foods represent high-calorie foods. Yellow Light Foods represent moderate-calorie foods. Green Light Foods represent low-calorie foods. Sample From Food Database Bagel ½ bagel Yellow Mini Bagel 1 bagel Green Bread, Whole Wheat 1 slice Green Bread, Reduced-Calorie 2 slices Green Chicken Breast, Grilled 2 oz Green Chicken Breast, Breaded, Fried 3 oz Yellow Chicken Drumstick 1 drumstick Green Steak, Regular 2.5 oz Red Steak, Sirloin 3 oz Yellow Joanna Dolgoff MD PC

8 Sample From Food Database Bagel ½ bagel Yellow Mini Bagel 1 bagel Green Bread, Whole Wheat 1 slice Green Bread, Reduced-Calorie 2 slices Green Chicken Breast, Grilled 2 oz Green Chicken Breast, Breaded, Fried 3 oz Yellow Chicken Drumstick 1 drumstick Green Steak, Regular 2.5 oz Red Steak, Sirloin 3 oz Yellow Road Rule # 3: Use Your Free Fuel! Fruits, most vegetables, and fat-free cheeses are Free Fuel and should be eaten with every meal and snack, and as often as desired. There is absolutely no limit on these foods! In fact, children MUST each a fruit or vegetable with each meal or snack. Exceptions: Potatoes, Corn, and Avocado are not Free Fuel and must be counted as Green Light Servings. Road Rule #4: Enjoy Your Pit Stops! Dr. Joanna Dolgoff s Weigh Kids take two Red Light Pit Stops a week because they should feel comfortable enjoying treats and indulgences, too. Just remember to keep it to two a week and watch those portion sizes! Joanna Dolgoff MD PC